Southern Boom CrossFit – CrossFit


Warm-up (No Measure)

2 rounds

90 sec on a machine

10 Cossack squats

10 OH squats


Back Squat (3×5)

Warm up to 80% and that will be your first set if you can go up from there

Split Jerk (Build to a heavy double)


Metcon (Time)

5 rounds

300 m row

15 double KB FS@53/35

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